From The Straits Times    |


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Wheat
WHY YOU AVOID IT: Many people have problems digesting wheat (including wheat products like bread and pasta), and complain of nausea or bloating after eating them.
WHAT YOU’RE MISSING: Whole wheat is high in fibre and rich in thiamine, niacin, iron, zinc, riboflavin, and trace minerals such as selenium and magnesium, says Charmain Tan, registered dietician at the Hong Kong-based Seventeen Nutrition Consultants.
EAT THESE INSTEAD: Wheat-free foods like barley, corn, flaxseed, oats, quinoa, rice, and tapioca all provide the same essential minerals and fibre – minus the bloat factor.

Beans
WHY YOU AVOID IT: It gives you intestinal gas and causes flatulence. The human body has trouble breaking down oligosaccharides, a natural sugar found in beans. Bacteria present in the small intestines break down this sugar, producing gas as a by-product.
WHAT YOU’RE MISSING: Sheeba Majmudar, a nutritionist and herbalist at Verita Advanced Wellness, says beans are high in insoluble fibre, which is important for bowel regularity and maintaining intestinal health.
EAT THESE INSTEAD: Get your daily dose of insoluble fibre from bran, nuts, and raw fruits and veggies, says Sheeba.

Eggs
WHY YOU AVOID IT: They have a strong sulphuric odour and taste that some people don’t like.
WHAT YOU’RE MISSING: Just one egg provides 13 vitamins and minerals, including protein, choline, vitamin B9 (folate), iron and zinc, for muscle strength, a healthy pregnancy, brain function and eye health, says Charmain. Plus, eggs are considered to be a complete protein and are naturally rich in vitamin D, which is essential for healthy bones.
EAT THESE INSTEAD: Fruits, veggies, grains and beans are high in vitamins and minerals, too. Equally high-protein foods include soya bean milk, whole soya beans, cow’s milk, cheese, meat and fish, says Charmain.

Broccoli & Cauliflower
WHY YOU AVOID IT: Like beans, cabbage and Brussels sprouts, these cruciferous vegetables can cause intestinal discomfort because they are difficult to digest. Some people also dislike their sulphuric odour.
WHAT YOU’RE MISSING: These vegetables are exceptionally high in nutrients, such as vitamins A, C, K and B9, and calcium. They are also believed to have an anti-cancer effect, thanks to their high phytochemical content.
EAT THESE INSTEAD: Cress, and green leafy veggies like spinach and pak choi, share a similar nutritional profile with broccoli and cauliflower, says Charmain.

Spinach
WHY YOU AVOID IT: To many people, spinach has a strange metallic or chemical taste that is difficult to stomach.
WHAT YOU’RE MISSING: Spinach is very high in vitamins A and K. Vitamin K is important for blood clotting and
bone growth.
EAT THESE INSTEAD: Chye sim and other green leafy vegetables are all excellent sources of vitamins A and K, says Charmain.

Sardines & Salmon
WHY YOU AVOID IT: You dislike the strong, fishy taste.
WHAT YOU’RE MISSING: Charmain says fatty fish are high in omega-3 fatty acids, which are believed to protect the heart. DHA, a type of omega-3 fatty acid, is especially important during pregnancy and breastfeeding, as it contributes to infants’ brain growth and development.
EAT THESE INSTEAD: Cod liver, flaxseed, soya bean and walnut oils are good sources of ALA, another type of omega- 3 fatty acid, says Charmain. Other options include omega- 3-fortified dairy products and juices, plus oatmeal, walnuts, pumpkin seeds, and green leafy veggies like kale, spinach, watercress and parsley.

Eggplant
WHY YOU AVOID IT: The spongy texture makes it far from palatable for some, and the tough skin is difficult to chew and swallow.
WHAT YOU’RE MISSING: In addition to heart-healthy potassium, eggplant is high in vitamins C, B3, B6, B9 and K. It is also a great source of soluble and insoluble fibre, says Sheeba.
EAT THESE INSTEAD: Most other vegetables are also packed with fibre and can give you high amounts of these vitamins and minerals.

Oysters
WHY YOU AVOID IT: Many people don’t like their slimy texture, and seawater smell and taste.
WHAT YOU’RE MISSING: Oysters are high in zinc, which Sheeba says is important for good, clear skin and to maintain a healthy immune system.
EAT THESE INSTEAD: Not as overpowering are other zinc- rich foods like Brazil nuts, pecans, oats and pumpkin seeds, adds Sheeba.

Blueberries
WHY YOU AVOID IT: You might not be able to stand the tart taste of this berry and its slightly spicy or aluminium taste.
WHAT YOU’RE MISSING: These tiny berries are packed with anthocyanins, a kind of antioxidant that helps reduce the risk of heart disease and cancer. They are also high in fibre, and vitamins A and C.
EAT THESE INSTEAD: Get the same heart disease- and cancer-fighting benefits from other dark-skinned foods, such as black rice, black beans and black fungus, says Charmain.

Liver
WHY YOU AVOID IT: The sight, smell and taste can be off-putting. If overcooked or prepared incorrectly, liver can also be tough to chew.
WHAT YOU’RE MISSING: Sheeba says liver is rich in B and D vitamins, essential for strong muscles and to maintain bone health.
EAT THESE INSTEAD: Green leafy vegetables and seaweed are rich in these vitamins as well, says Sheeba.

This article was originally published in Simply Her August 2012.